If you were inspired by our last issue and are ready to get edible this year, why not add growing a superfood to your produce list?
According to Medical News Today, superfoods are foods that have a very high nutritional density. This means that they provide a substantial amount of nutrients, containing a high volume of minerals, vitamins, and antioxidants with very few calories.
Superfoods like goji berries, pomegranate juice, and birch water have grabbed headlines, claiming to do everything from fighting off cancer to banishing wrinkles, but the key nutrients we need from our foods, as well as vitamins, are phytonutrients. These are concentrated in the skins of fruits and vegetables and are responsible for their colour, scent, and flavour.
It is important, of course, to eat a broad range of foods and there is nothing quite like the taste and joy of growing your own produce. Doing so enables you to revel in the knowledge that you’ve grown them organically and without flying them halfway around the world.
So, what kind of superfoods can you grow and harvest in your Scottish back garden or allotment to boost your health?
Beetroot is rich in iron, foliate and nitrates, which can help to lower blood pressure. The leaves though are even more nutritious than the root vegetable.
Beetroot is a quick and easy crop to grow, preferring a fertile soil. Sow seeds outdoors 10cm (4”) apart, and water regularly. Sow in a pot if you just wish to harvest the leaves.
Blackberries have high levels of the antioxidant anthocyanin and twice as much vitamin C as blueberries, which we need to keep our cells, skin and bones healthy.
Blackberries can cope in partial shade and need a rich soil. Plant next to a wall or fence and train against horizontal wires for support. Keep well-watered during summertime and spells of drought.
These berries are packed full of vitamin C, containing higher amounts than blueberries, as well as containing anthocyanin.
Easy to grow, blackcurrants will crop from late June onwards. They can be grown in a pot in a small garden and one bush, in a sunny spot, will produce a bumper harvest.
Brussels sprouts contain vitamins A, K, B6, and twice as much vitamin C as an orange per 100g serving. They are also full of fibre, folic acid and glucosinolates.
Sprouts have a long growing season, requiring around 30 weeks to harvest, but they are a perfect vegetable to see you through the winter months. They can be left in the ground over winter, tasting better after being touched by a frost. Make sure they are planted in a sheltered spot to protect them from strong winds. Find more growing tips on our site.
Carrots are rich in fibre and beta-carotene which is converted in the body to vitamin A. Purple carrots are higher in the antioxidant anthocyanin. Cooking in a little oil will boost the body’s ability to absorb carotene.
Carrots need a deep root run and can be planted in the ground, a raised bed, or a deep pot. Sow thinly to avoid having to thin seedlings which can attract carrot fly. We've got lots more carrot growing know-how on our website.
Tomatoes are a source of vitamin C and lycopene which is thought to reduce the risk of cardiovascular disease and prostate cancer.
Cherry tomatoes do not need pinching out, making them an easier tomato to care for. They can even be grown in hanging baskets if you are short on space. Water well and feed regularly once plants start flowering.
Kale is low in calories but packed with nutrients like folic acid and fibre, as well as vitamins A, C and K. One cup of kale provides 550 micrograms (mcg) of vitamin K, equivalent to over 680 percent of a person’s daily needs. Kale and other leafy greens are high in fibre and water content, both of which help to prevent constipation and promote a healthy digestive tract. Black kale, such as ‘Nero di Toscana’ and ‘Black Magic’, contain several times the amount of glucosinolate than other varieties.
Kale is one of the easiest brassicas to grow and is generally unfussy, tolerating shade well. It is generally sown between March and June, to be ready to harvest from September onwards and you can lots more growing advice here.
Parsley is known to be rich in iron and folate, high in vitamins A, C, and K, but low in calories.
This herb can be grown on a sunny windowsill or even outside in a pot and it will tolerate part shade. If you are keen to grow from seed, moving into April is a great time to sow parsley directly outside when the soil is warming up. You can then make a second sowing in late summer to see you through the winter. Keep it well watered.
Rocket has three times the amount of nitrates that beetroot does, which is thought to be beneficial in lowering blood pressure.
Rocket benefits from being grown in a shady spot in summer to avoid too much heat. Sow seeds thinly every few weeks throughout summer and autumn to ensure a successional harvest.
The peppery leaves of watercress are an excellent source of vitamin K. They are high in calcium, whilst being low in calories.
Watercress can be grown in a pot or in the ground in a shady spot but it must be kept moist, so remember to water regularly. Plant in spring and you could be enjoying its peppery leaves as soon as four weeks later.
If growing your own produce is on your to do list this year, do check into the Scotland Grows website for lots more growing tips and inspiration.